Warmup:
1:00 Ski Erg
10 Bow2Bends
10 Cherry Pickers
10 Iron Cross
5 Back Roll to V-Sit
1:00 Ski Erg
8 Box Step Ups
5 Tuck Jumps
10 Thread The Needle
10 Huggers
10 Over & Backs
Barbell Warmup – With an empty barbell perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts, then spend 7-10 minutes working up to heaviest weight you’ll use in Deadlifts today
WOD:
For Time:
35 Deadlifts (185/130)
20 Box Jumps (24″/20″)
13/10 Cal Ski Erg
25 Deadlifts (225/160)
20 Box Jumps
27/22 Cal Ski Erg
15 Deadlifts (275/195)
20 Box Jumps
40/32 Cal Ski Erg
Time Cap: 35 min
Video courtesy of Misfit Athletics.
Nice triplet that sees two of the movement increase in weight and cals while one movement stays consistent throughout. Find manageable chunks in the deadlifts. Even if you can go unbroken in the first set, just know you have two more big Deadlift pieces coming up, so save your back. Keep the box jumps smooth (no sprinting), and find a steady rhythm in the Ski erg.
Scaling Options:
Bar weight -> 40/50/60% of Deadlift 1RM
Box height -> 20/16 -> as needed
Ski Erg -> Row + 3 Cals per section
Joint Strike CrossFit 